Assistance Work:
60 sec ME KB shrugs
no rest
60 sec ME KB calf raises
A) BB over head Press
10-8-6-4-2-2-2
B) Tripod db rows
Find your max 5 reps each arm
C) 2 rounds for max speed
HOH rope pull
WOD 02.11.2020
Assistance Work:One leg Oblique OpenerTabata side Plank A) 2 rounds of:Banded decline bench press 90 sec B) In teams of 2:Incline bb bench press 100